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Grab a Set of Dumbbells For This Total-Body HIIT Workout to Fight Belly Fat

Dumbbell HIIT Workout

Grab a Set of Dumbbells For This Total-Body HIIT Workout to Fight Belly Fat

Dumbbell HIIT Workout
Image Source: Getty / Michael H

If you want to lose belly fat, experts agree on three things: One, dialing in your diet is a must — you can't out-train a bad diet. Two, strength training is key. NASM-certified personal trainer Sam Altieri said three to four sessions a week is the sweet spot for most people.

That brings us to number three. Jade Jenny, head coach and owner of Champlain Valley CrossFit, told POPSUGAR that while crunches won't erase your belly fat, hours of steady-state cardio also isn't the best option. The most effective type of cardio that's proven to target belly fat is high-intensity interval training (HIIT).

Beachbody trainer Autumn Calabrese, creator of the 21 Day Fix and 80 Day Obsession fitness and nutrition programs, told POPSUGAR, "Eating clean, healthy foods is a huge step in the right direction, but if you want less belly fat, we need to burn calories and build lean muscle." She added, "If you really push during your workout, you can keep it to 30 minutes."

So while you're eating nutritious food and tracking your calories or macros (if you choose), you can use this half-hour workout to burn calories, build muscle, and fight belly fat. This workout combines dumbbell moves with bursts of cardio intervals. It's fun and fast-paced. Let's go!

Total-Body Dumbbell Workout

Equipment needed: One or two sets of dumbbells (five to 25 pounds).

Directions: Complete each exercise below for 45 seconds, followed by a 15-second rest. Repeat this 10-move circuit three times for a 30-minute workout. The goal is to keep moving for each 45-second interval, so choose an appropriate dumbbell weight that challenges you but also allows you to complete the reps without stopping. It's OK to use different dumbbells for different exercises.

  • Jumping jacks
  • Dumbbell thruster
  • Jumping jacks
  • Alternating forward lunge with biceps curl
  • Jumping jacks
  • Plank dumbbell row
  • Jumping jacks
  • Surrender
  • Jumping jacks
  • Deadlift with front row
Related:
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This 20-Minute HIIT Workout Is What You Need to Lose Belly Fat

Keep reading for details on how to do each move.

Dumbbell Thruster

Dumbbell Thruster
Image Source: POPSUGAR Photography / Kyle Hartman
  • Stand with your legs just slightly wider than hip distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing.
  • Keep going for 45 seconds. Rest for 15 seconds.
1 / 5

Alternating Forward Lunge With Biceps Curl

Alternating Forward Lunge With Biceps Curl
Image Source: POPSUGAR Photography
  • Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
  • Step forward with the right foot as you bend the elbows in a biceps curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle and lower the left knee to just tap the floor.
  • Keep the weight in your heels as you push back to the starting position, completing one rep.
  • Continue alternating legs for 45 seconds. Take a 15-second rest.
2 / 5

Plank Dumbbell Row

Plank Dumbbell Row
Image Source: POPSUGAR Studios
  • Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold on to your dumbbells, keeping your wrists locked to protect the joints.
  • With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energized, return the weight to the ground to complete the rep.
  • Continue alternating arms for 45 seconds. Take a 15-second rest.
3 / 5

Surrender

Surrender
Image Source: POPSUGAR Photography / Kyle Hartman
  • Stand holding weights in both hands just above your shoulders with bent elbows, and bring your right knee to the ground.
  • Bring your left knee down so you are kneeling.
  • Lift your right foot up and place it in front of you. Bring the left foot forward as you stand up. This completes one rep.
  • Alternate which leg you start with and do as many reps as you can for 45 seconds. Rest for 15 seconds.
4 / 5

Deadlift With Front Row

Deadlift With Front Row
Image Source: POPSUGAR Photography
  • Stand upright, holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist) and lowering the weights as far as possible without rounding your back, which should remain straight.
  • Squeeze your glutes to return to standing, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
  • Do as may reps as you can with correct form for 45 seconds. Rest for 15 seconds.
5 / 5
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